Whole milk Greek fruit yogurt vs Cottage cheese
In short
For the same 100 calories you eat 88 g of whole milk Greek fruit yogurt or 122 g of cottage cheese. More in cottage cheese: selenium (2.3×), sodium (13×), protein, riboflavin and 2 more.
Everything else is within 4% of a day's needs.
Calories, and where they come from
87.7 g · 6.9 g protein · 10.4 g carbs (7.2 g sugars) · 3.4 g fat
122 g · 13.4 g protein · 5.3 g carbs (5 g sugars) · 2.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Selenium7.8 µg · 17.8 µg14%32%
- Sodiumlimit29.8 mg · 391 mg1%17%
- Protein6.9 g · 13.4 g14%27%
- Riboflavin (B2)0.2 mg · 0.29 mg15%22%
- Phosphorus100 mg · 180 mg8%14%
- Vitamin A29.8 µg · 84.1 µg3%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat3.4 g · 2.8 g4%·4%
- Saturated fatlimit1.9 g · 1.5 g9%·8%
- Cholesterollimit13.2 mg · 14.6 mg4%·5%
- Carbohydrates10.4 g · 5.3 g4%·2%
- Fiber0.088 g · 0 g<1%·0%
- Potassium122 mg · 146 mg3%·3%
- Calcium88.6 mg · 126 mg7%·10%
- Iron0.044 mg · 0.16 mg<1%·1%
- Magnesium8.8 mg · 11 mg2%·3%
- Zinc0.37 mg · 0.74 mg3%·7%
- Copper0.018 mg · 0.037 mg2%·4%
- Vitamin C0.88 mg · 0 mg1%·0%
- Vitamin D0.79 µg · 0 µg4%·0%
- Vitamin E0.018 mg · 0.098 mg<1%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.045 mg · 0.024 mg4%·2%
- Niacin (B3)0.18 mg · 0.11 mg1%·1%
- Vitamin B60.036 mg · 0.07 mg2%·4%
- Folate5.3 µg · 12.2 µg1%·3%
- Vitamin B120.59 µg · 0.51 µg24%·21%
- Choline12.8 mg · 19.9 mg2%·4%
From USDA FoodData Central: Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430), Cottage cheese (Survey (FNDDS) 2705747). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.